No Equipment Workout
Let’s get a little Monday motivation going with a “no equipment” workout. Thanks to James Richardson for sharing his workout with us and Tyler Hunt for showing us how it’s done.
You do not need a gym or equipment to get moving!
Jump rope (1 minute on and 1 minute off for 10 minutes)
Star Jumps ( 5 sets of 20)
Fast feet touchdown ( 5 sets of 20)
Single leg skip ( 5 sets of 20)
Plank jack ( 5 sets of 15)
High knees ( 3 sets of 30 seconds)
Burpees ( 3 sets of 12)
If this workout is too much for where you are right now, that’s okay! Focus on progress, not Perfection! Your only goal right now is consistency. Even if you do just 10 minutes a day, you’re building a foundation. The important thing is to get moving!
Each week, try to add one rep, one set, or a few extra seconds.
Here are a few other tips for making this workout work for you:
- Scale Back the Reps or Time
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- If the sets or reps feel like too much: Cut reps in half – e.g., instead of 20 star jumps, do 10.
- Shorten work intervals – for example, do 30 seconds of jump rope instead of a full minute.
- Reduce the Number of Sets
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- Instead of doing all 5 sets, start with 2-3 sets and add more as you get stronger.
- Example: Plank jacks → 2 sets of 10 instead of 5 sets of 15.
- Swap High-Impact Moves
If something feels too intense or hurts your joints, try a lower-impact variation:
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- Jump rope → march in place or step side-to-side.
- Burpees → squat, step back to plank, step forward, stand up (skip the jump and push-up).
- High knees → fast marching.
- Break It Into Mini Workouts
If doing it all at once is overwhelming, split it into two sessions:
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- Morning → Jump rope + star jumps + fast feet
- Evening → Single-leg skips + plank jacks + high knees + burpees